Mustard greens just might be the new kale. The new kale with a strong, peppery flavor, that is. Dark and leafy, they pack a powerful punch of vitamins and minerals that includes magnesium, folate, Vitamin A, Vitamin C and Vitamin K. In fact, they have so much vitamin K that those on blood thinners need to limit their intake of this wonder vegetable.
Mustard greens are now available at the Frecker Farms table. Please note that with its limited growing season, you definitely want to take advantage when you see these gorgeous leafy bunches for sale. Matt says they sell out fast on busy Sundays. I’m not surprised, as he waxes poetic about the flavor. He’s a big fan.
While it can be eaten raw in a salad, I prefer to cook mustard greens to tone down the bitterness. I decided to add tomatoes for a bit of acid and sweetness and cannellini beans for creaminess to round out the dish. It turned out fabulous. Perfect served over a bowl of steamed rice or quinoa as a meal, or as a side dish alongside other foods.
If you haven’t tried these exotic, pungent leaves you just might be missing out on the best dose of nutrition available in the vegetable kingdom. It doesn’t get healthier than eating your greens.
Mustard Greens with Cannellini Beans and Tomatoes
2 T extra virgin olive oil
½ an onion, cut in half and sliced thin
2 large cloves garlic, small dice
1 ¼ cups canned chopped San Marzano tomatoes, strained and juice reserved
Salt to taste, ¼ to ½ tsp
1 T fresh chopped basil
1 sprig thyme chopped
¼ cup fresh chopped parley
1 can Cannellini beans, strained and rinsed
1 bunch mustard greens, washed, dried and rough chopped
EVOO and chopped basil to top for serving
In a large sauté pan with deep sides – I used a Staub 12-inch pan – heat the oil over medium heat until shimmering. Add the onions and turn down the heat. Sweat the onions until translucent, without browning. Add the garlic and cook another minute. Add the strained tomatoes, the salt and the herbs and cook until simmering. Add the beans and heat through, stirring it all up so nothing sticks to the bottom of the pan. Add the greens a few handfuls at a time. They will wilt quickly so you can fit it all in the pan. Add a few T of the reserved tomato juice and bring to a simmer. Cook until the greens are softened but not mushy, adding more juice if necessary. Taste for seasoning. Remove from the heat and drizzle a bit of olive oil and some fresh basil over top to serve.
About Deborah Brooks
Deborah is currently a documentary film producer. She is also a former certified personal trainer and fitness nutrition coach. The shutdown of business due to Covid-19 and the implication of an animal wet market connection caused her to rethink her high animal protein food lifestyle. She has spent the last year exploring the world of plant based eating for her own health as well as the health of the planet and all of its sentient beings. Her recipes can be found on Instagram. She would love you to follow along on her journey.
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